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Porridge vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are porridge and sunflower seeds different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, manganese, magnesium, folate, and vitamin B3 than porridge.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds have a lower glycemic index (20) than porridge (66).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Porridge vs Sunflower seeds infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +11.5%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +6400%
Contains more PotassiumPotassium +3931.3%
Contains more IronIron +40.4%
Contains more CopperCopper +4400%
Contains more ZincZinc +3746.2%
Contains more PhosphorusPhosphorus +4300%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1792.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +175750%
Contains more Vitamin B1Vitamin B1 +2590.9%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +1502.9%
Contains more Vitamin B5Vitamin B5 +1491.5%
Contains more Vitamin B6Vitamin B6 +10246.2%
Contains more FolateFolate +1791.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1752.2%
Contains more ProteinProtein +1343.1%
Contains more FatsFats +24404.8%
Contains more CarbsCarbs +90.1%
Contains more OtherOther +1277.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +66071.4%
Contains more Poly. FatPolyunsaturated fat +20195.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Sunflower seeds
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Porridge Sunflower seeds DV% diff.
Vitamin E 0.02mg 35.17mg 234%
Copper 0.04mg 1.8mg 196%
Polyunsaturated fat 0.114g 23.137g 153%
Vitamin B1 0.055mg 1.48mg 119%
Vitamin B6 0.013mg 1.345mg 102%
Phosphorus 15mg 660mg 92%
Selenium 2.8µg 53µg 91%
Manganese 0mg 1.95mg 85%
Fats 0.21g 51.46g 79%
Magnesium 5mg 325mg 76%
Folate 12µg 227µg 54%
Vitamin B3 0.52mg 8.335mg 49%
Monounsaturated fat 0.028g 18.528g 46%
Zinc 0.13mg 5mg 44%
Protein 1.44g 20.78g 39%
Fiber 0.5g 8.6g 32%
Calories 50kcal 584kcal 27%
Vitamin B2 0.025mg 0.355mg 25%
Vitamin B5 0.071mg 1.13mg 21%
Saturated fat 0.033g 4.455g 20%
Iron 3.74mg 5.25mg 19%
Potassium 16mg 645mg 19%
Choline 55.1mg 10%
Carbs 10.52g 20g 3%
Vitamin C 0mg 1.4mg 2%
Calcium 87mg 78mg 1%
Net carbs 10.02g 11.4g N/A
Sugar 0.03g 2.62g N/A
Sodium 6mg 9mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.02mg 0.348mg 0%
Threonine 0.045mg 0.928mg 0%
Isoleucine 0.063mg 1.139mg 0%
Leucine 0.11mg 1.659mg 0%
Lysine 0.037mg 0.937mg 0%
Methionine 0.027mg 0.494mg 0%
Phenylalanine 0.078mg 1.169mg 0%
Valine 0.07mg 1.315mg 0%
Histidine 0.033mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Porridge
146%
Sunflower seeds
Minerals Daily Need Coverage Score
21%
Porridge
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 2.59g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 4.422g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.